2/12/2020: Conditioning and Skill

AMRAP x 7 MINUTES

1-2-3-4...and so on Bar Muscle-Ups

2-4-6-8..and so on Hang Power Clean RX (155/105) CFC 1 (115/75), CFC 2 (95/65), M(75/55)

-Rest 3:00-

AMRAP x 5 MINUTES Pick-Up Where You Left Off!

FINISHER 3 SETS 30 MB Russian Twists or 15/15 Side Throws 20 Weighted Glute Bridge-Ups (MB or DB)

**SCALING** *REPS, LOADING, VOLUME*… Reps -- If you are adjusting the movement to pull ups, lets double up and make the rep scheme be “2-4-6-8…” to get some decent pull volume in.

*MOVEMENT ADJUSTMENTS*... Bar Muscle Up -- Jumping BMU / C2B / Pull-ups (Adjust reps if necessary). Any of these are great options for today in workout where the athlete MUST keep moving on the rig. Hang Power Clean -- Dumbbell Hang Power Cleans if barbell work doesn’t feel right today, Hang Power Snatches if athlete can’t front rack, or heavy American kettlebell swings if need be!